A growing body of research is showing that mindfulness practice can reduce symptoms of depression and anxiety (Linardon et al., 2023).
If you are considering starting mindfulness practice, the good news is that it is simple in principle. There is no need to read a hundred books on different techniques, research benefits, or seek a teacher to get started. You may want to investigate more as you get going but this will usually come naturally after you have got a feel of mindfulness practice.
What is mindfulness?
Mindfulness simply means being aware in the present moment. Which part of your experience you are choosing to be aware of can vary but the practice generally remains the same. You could choose to be aware of your breath, the sensory qualities of a physical object such as a leaf, or even awareness itself.
Is that it?
Well, not really. As you start practicing, you’ll notice that your attention will quickly be grabbed by something else in your experience, such as thoughts, emotions, or sensory experiences such as sounds.
For example, you sit down comfortably somewhere, straighten your back, and start paying attention to your breath. Everything goes smoothly for a while. You notice the cool air on the inbreath and the warmer air on the outbreath. You notice the movement of your chest and belly as you breath in and out… Then: ‘what shall I make for dinner later?’ ‘What’s that itch in my eyebrow?’ ‘What was that noise outside?’
- The practice then becomes to gently acknowledging the distraction and bringing the attention back without judgement.
Examples of mindfulness practices
1) Observing the breath
- Sit comfortably, preferably with a straight back and eyes either closed or with relaxed focus somewhere in front of you.
- Notice the feeling of breathing. The rise and fall of the chest and abdomen, the air flow through your nostrils, and the pace of your natural breathing rhythm.
- Start counting each outbreath. Once you reach ten, start over. If you forget the number, start over.
- When thoughts come in, gently acknowledge them and bring your attention back to the breath. This is likely to happen a lot and that’s part of the practice, so don’t worry about it or make judgements.
2) Body scan
- Lay down or sit comfortably.
- Keep a natural breathing rhythm.
- Start focusing on one end of the body, i.e. the top of the head (or the toes).
- Notice what your toes (top of head) feel like. Any tension there, hot cold, contact with a surface, etc.
- Notice that as your awareness rests here you notice sensations you weren’t previously aware of.
- Release any tension you notice in that area.
- When thoughts come in, gently acknowledge them and bring your attention back to the practice. This is likely to happen a lot and that’s part of the practice, so don’t worry about it or make judgements.
- Move on to the body part above (below).
Bonus: For each body part you scan.
- Imagine a colour you associate with calm entering the area of focus.
- Imagine that colour clearing out any stresses or stored emotion from the area
- Continue until you have gone through the whole body.
- Afterwards, you can repeat the process as many times as you like.
- Try to spend some time after just noticing how your body has become more relaxed and try to familiarise yourself with this feeling as much as possible.
3) Mindfully observe an object
- Place an object in front of you.
- Bring your attention to all your sensory experiences of this object.
- Which colours, contours, contrasts can you see?
- What does it sound like, if anything?
- What textures can you feel on its surface?
- What does it smell like?
- What does it taste like, if anything?
- What does the object make you feel emotionally?
- Continue this for as long as you like, noticing subtler sensory experiences.
- When thoughts come in, gently acknowledge them and bring your attention back to the practice. This is likely to happen a lot and that’s part of the practice, so don’t worry about it or make judgements.
4) Inward looking
- Bring your attention into the body.
- Notice that you have an inner experience of your body.
- Stay with this feeling.
- When thoughts come in, gently acknowledge them and bring your attention back to the practice. This is likely to happen a lot and that’s part of the practice, so don’t worry about it or make judgements.
Bonus: You can bring this practice with you into everyday life, just by keeping some awareness of your inner experience while doing day-to-day activities.
5) Unhooking
- As you go about your day, make a habit of pausing and noticing what you were thinking about and feeling.
- You are sort of taking a step back from your own mind to observe what it is doing.
- Once you have noticed what thoughts were there and what you felt like, continue doing what you are doing.
Summary
Mindfulness is a simple but powerful skill that you can develop through regular practice. The goal is not to stop thoughts or achieve a perfectly calm mind, but to notice when your attention has wandered and gently bring it back again. Even a few minutes of practice each day can gradually strengthen your attention, improve emotional wellbeing, and help you respond to life’s challenges with greater awareness and calm.
Recommended reading:
Eckhart Tolle’s ‘The Power of Now’
Sam Harris’ ‘Waking Up’
Rupert Spira’s ‘Being Aware of Being Aware’
FAQs
Is mindfulness suitable for everyone?
Mindfulness is generally considered safe for most people. However, some individuals, particularly those who have experienced significant trauma or are currently experiencing severe anxiety, depression, psychosis or dissociation, may initially find mindfulness challenging. If mindfulness brings up distressing emotions or memories, it can be helpful to practise with the support of a qualified mental health professional.
Can mindfulness improve my concentration?
Yes. Mindfulness involves repeatedly bringing your attention back to a chosen point of focus whenever it wanders. Over time, this can strengthen attentional control and make it easier to stay focused on tasks, conversations and other activities.
Is mindfulness connected to religion?
Although mindfulness has its roots in Buddhist traditions, it is now widely taught in a secular form within healthcare, education and psychology. You do not need to follow any particular religion or spiritual belief system to benefit from mindfulness practice.
Can children practise mindfulness?
Yes. Mindfulness can be adapted for children of all ages using shorter, more engaging exercises. Research suggests that age-appropriate mindfulness practices may help some children improve emotional regulation, attention and resilience, although the exercises should be tailored to their developmental stage.
What should I do if mindfulness makes me feel more anxious?
Some people notice uncomfortable thoughts or emotions more clearly when they first begin practising mindfulness. This does not necessarily mean the practice is harmful; it may simply reflect becoming more aware of experiences that were already present.
Can mindfulness be combined with therapy?
Absolutely. Mindfulness is incorporated into several evidence-based psychological therapies, including Mindfulness-Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), Compassion-Focused Therapy (CFT) and Dialectical Behaviour Therapy (DBT). Many people find that mindfulness complements therapy by helping them become more aware of their thoughts, emotions and behavioural patterns between sessions.
How can I remember to practise mindfulness regularly?
Building mindfulness into an existing routine often makes it easier to maintain. For example, you might practise for a few minutes after waking up, before going to bed, or while having your morning cup of tea. Setting a daily reminder or linking mindfulness to an established habit can help it become part of your everyday routine.
